Read an excerpt from Healthy Beginnings

The excerpt below is from Healthy Beginnings (4th Edition) Chapter 2 - Off to a great start: the first trimester.(View excerpt as pdf )

Your changing body

During your first trimester, your body will go through some dramatic changes. By the end of the first 13 weeks, you may not look very pregnant, but you will probably feel quite different.

At this stage, pregnancy hormones cause almost all the changes in your body. Remember the placenta? That’s the small organ that grows along the inside wall of your uterus to nourish your baby. Well, it also produces hormones to help your body support your baby, too. This building process is complex and takes a lot of energy. That’s why you feel so tired in your early months.

The changes in your body will not be very noticeable to other people. You may not even notice that your uterus is slowly growing—from the size of a pear to the size of a cantaloupe. Your milk glands develop and your breasts feel fuller, heavier, and more tender. Your heart works harder now because your body has produced extra blood to support the growing placenta and to provide oxygen and nutrients to your baby. You may be more aware of your breathing. Some women feel breathless because of hormone changes. The good news is that your menstrual cycle will stop. If you have any bleeding during pregnancy, consult your health-care provider right away.

Exercise during pregnancy

Whether you are pregnant or not, exercise is good for you. However, it’s important that you not overdo the exercise program you choose. We suggest you try different workouts that can be part of your daily routine: aerobic exercise (with caution), strength training, yoga, and tai chi.

Aerobic exercise

Exercise that makes your heart beat faster than when you are resting is called aerobic exercise. It can include brisk walking, jogging, riding a bike, swimming, or team sports.

If you have been active before you became pregnant, you can likely continue with the same, or a slightly lower, level of activity. Discuss your exercise plans with your health-care provider early in your pregnancy to make sure you do not have any health problems that would make vigorous exercise risky. Most women who are runners can continue to run when they are pregnant without harming their growing baby. If you feel pain in the pubic region, this is a sign that your body is not adapting well to running and you should stop.

Exercise is good for both the mother and the baby and you can begin to exercise during your second trimester without fear of miscarriage or labour problems. If you haven’t been physically active at least two to three times per week before becoming pregnant, you should wait until your second trimester to begin exercising, and only do so after you discuss your choices with your health-care provider.

If you are worried about exercising too hard, try the “talk test.” It’s very simple: you should always be able to carry on a conversation during your workout. Otherwise, reduce your level of effort.

Once your health-care provider says it’s okay to exercise, begin to do so. Walk, swim, or join a fitness class. Some classes are designed just for pregnant women and new mothers. If you are part of a regular aerobics class, talk to your teacher about what you might need to avoid (routines that are high-impact or that put stress on your lower back).

Strength training

Building and maintaining muscle mass is an important part of any exercise program. But be cautious! Remember to breathe continuously and smoothly during each part of the weight training movement. Talk to your health-care provider before you begin or continue a weight-training program.

A must-have for mothers-to-be

Information from a Trusted Source
Read an Excerpt
Reviews & Endorsements
About the Authors
Return to homepage

The Authors